The bench press is a traditional exercise that is used as a fitness norm to rate men's and women's upper-body muscular strength, and also to test a person's one rep maximum, according to the Aerobic and Fitness Association of America. Increasing one's ability to lift a greater amount of weight requires consistent weightlifting done with the correct amount of reps and sets to achieve maximum strength, which simply means training your muscles to lift heavier loads, according to the National Academy of Sports Medicine (NASM). NASM therefore advises that exercisers bench press heavy weights for a low number of repetitions to increase their bench press weight.
Step 1
Determine your one rep maximum with the help of a spotter. Perform one bench press with the heaviest amount of weight you can safely lift with a spotter standing close enough to grab the weight if you are unable to finish one repetition. Rest for three minutes between attempts to allow your muscles to recover fully. NASM says it takes at least three minutes for the muscles to recover enough for optimal performance.
Step 2
Bench press your one rep max for four to six sets, or as little as 85 percent of your max weight for up to five reps. For example, if your one rep max is 100 pounds, then press as much as 85 pounds for five reps as long as you can do so with good form and without help from a spotter. Rest for three minutes between sets.
Step 3
Do three days a week of bench presses as well as exercises for the tricep and anterior deltoid (shoulder) muscles. The pectoralis major (chest), tricep and anterior deltoid muscle groups are the muscles that primarily work during a bench press. Tricep extensions, shoulder flexion, push-ups and incline bench presses are just some of the exercises that target these muscles. Three days of workouts increases your strength while two days only maintains it, according to NASM.
Step 4
Increase your weights by five to 10 percent every week. The AARP advises this so you do not injure your tendons, ligaments and muscles. For example, if you are lifting 100 pounds, increase your weight the next week to 105 or 110 pounds, but only if you can do so without assistance from a spotter. Wait another week if a five percent increase is too much for you.
References
- "A Guide to Personal Fitness Training: Aerobic Fitness Association of America;" Mary Yoke, MA; 2003
- "NASM Essentials of Personal Fitness Training: Course Manual;" National Academy of Sports Medicine; 2008
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